Keep Your Immune System Strong
As we are currently in the middle of the COVID-19 pandemic, we are trying to do everything we can to prevent infecting ourselves and others. We keep seeing messages to buy supplements or teas that will rapidly boost our immune system, but is there really a quick fix to boost our immune system? Unfortunately, there is no evidence that any of these supplements will ‘boost’ your immunity, however, there are steps you can take to support and keep your immune system strong.
The immune system involves a high-level network of organs, cells, and tissues that protect your body from harmful substances and germs that can make you ill. Once your immune system is running smoothly, you don’t even realise it’s there. When you get ill, it is because your immune system has weakened or it can’t fight particularly aggressive germs. You can also become ill when you are exposed to germs your body has never encountered before. The primary tasks of the immune system are to:
- Protect against disease-causing germs such as bacteria, viruses, parasites, or fungi and remove them from the body
- Fight disease-causing changes in the body such as cancer cells
- Recognise and neutralise harmful substances from the environment [1]
It is such a complex system with many types of cells involved that we just need the immune system to function normally. The idea of ‘boosting’ our immune cells doesn’t make sense as an overactive immune response can cause inflammation within the body and takes the form of allergic diseases or autoimmune diseases — making people feel ill.
How to Support your Immune System
While there is no short-term fix through a magic supplement, adopting long-term healthy habits will help to support your immune system.
Eat a varied diet & support your gut
Aim for a nutrient-dense diet from a variety of foods. Include various, fresh fruits and vegetables, whole grains such as brown rice, oatmeal, barley, quinoa, or wholewheat bread or pasta, protein such as lean meat, fish, tofu, nuts, or eggs, and dairy into your diet. If your diet is limited and you think you aren’t meeting your micronutrient needs, consider taking a multivitamin. You can read more on macronutrients and micronutrients here.
A healthy gut supports strong immune function. Seventy percent of immune tissue lies within your gut, which means that the gut-associated lymphoid tissue (GALT) plays an important role in fighting off the bad guys (bacteria, viruses, parasites, or fungi) [2]. A diverse gut microbiome is also necessary as these microbes train your immune system from birth. To achieve this, research shows that focusing on including a variety of plant-based foods can improve a diverse gut microbiome due to the fibre, antioxidants, and other phytochemicals from plants. For more information on feeding your gut, check out our previous article here.
Manage stress
Living through a pandemic has undoubtedly been one of the most stressful periods for many. It has placed many people into situations beyond their control and as a result, caused their stress levels to increase. Unfortunately, chronic long-term stress can negatively impact the immune system and cause it to weaken, making you more prone to illness.
Some advice is to focus on aspects of your life that you can control. If the constant barrage of COVID-related news is causing you to stress out, take a break from it for a few days. If there are chores that need to be done around the house such as cooking and cleaning, get the whole family to pitch in. Take some time to meditate, even if it’s just 5 minutes of breathing slowly in and out. Getting creative and using your hands can also be a great way to relieve stress.
Get active
Physical activity can be a great outlet for relieving stress, improving your strength, and can help your immune system. When you engage in any kind of moderate physical activity that gets your heart rate up, for example, a brisk walk, a run, cycling, or an at-home workout for at least 30 minutes, your body senses it as a physiological stressor [3]. This leads to your body releasing certain white blood cells (neutrophils and lymphocytes) into the bloodstream, stimulating cellular immunity for a short period of time. In essence, regular, moderate activity can be helpful for proper immune function.
Get proper sleep
Sleep plays a crucial role in maintaining the immune system. Several studies have shown that a good night’s sleep can improve immune cells known as T cells [4]. These cells play an important role in the immune system as they fight against pathogens such as the flu, HIV, herpes, and cancer cells. Research has also shown that during sleep, breathing and muscle activity slows down, freeing up energy for the immune system to perform critical tasks.
Adults need at least seven hours of uninterrupted sleep every night for improved health. A lack of sleep has shown to be linked to multiple long-term health problems and this is believed to be related to the negative effects of sleep deprivation on the immune system [5].
To ensure you are getting enough high-quality sleep, it’s important to implement proper sleep hygiene. This includes:
- Setting a sleep schedule. This includes having a fixed wake-up time regardless of whether it’s a weekday or weekend.
- Forming a nightly routine. Set 30 minutes before you plan to go to sleep to wind down. Dim the lights, switch off your electronics, and meditate or do something that will help you unwind.
Spend time outside
Living in the tropical climate of Trinidad and Tobago means there is relatively high and sufficient ultraviolet (UV) radiation to produce vitamin D in the skin throughout the year. Exposure of the face and arms in the sun for just 15–30 minutes a day from 11 AM — 3 PM should be enough to maintain adequate vitamin D [6]. Vitamin D is essential to maintaining a healthy immune system [7].
Adopting these healthy habits into your lifestyle is helpful for maintaining a strong immune system. With regards to reducing your chances of developing COVID-19, adhere to the stay at home orders and social distancing recommendations, wear your mask (properly) and wash your hands regularly.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.
References
[1] “How does the immune system work? — InformedHealth.org — NCBI Bookshelf.” https://www.ncbi.nlm.nih.gov/books/NBK279364/ (accessed May 02, 2021).
[2] M. R. Ruth and C. J. Field, “The immune modifying effects of amino acids on gut-associated lymphoid tissue,” Journal of Animal Science and Biotechnology, vol. 4, no. 1. BioMed Central, pp. 1–10, Jul. 30, 2013, doi: 10.1186/2049–1891–4–27.
[3] M. P. da Silveira, K. K. da Silva Fagundes, M. R. Bizuti, É. Starck, R. C. Rossi, and D. T. de Resende E Silva, “Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature,” Clinical and experimental medicine, vol. 21, no. 1, pp. 15–28, Feb. 2021, doi: 10.1007/s10238–020–00650–3.
[4] S. Dimitrov et al., “Gαs-coupled receptor signalling and sleep regulate integrin activation of human antigen-specific T cells,” Journal of Experimental Medicine, vol. 216, no. 3, pp. 517–526, Feb. 2019, doi: 10.1084/jem.20181169.
[5] M. A. Pisani, R. S. Friese, B. K. Gehlbach, R. J. Schwab, G. L. Weinhouse, and S. F. Jones, “Sleep in the intensive care unit,” American Journal of Respiratory and Critical Care Medicine, vol. 191, no. 7. American Thoracic Society, pp. 731–738, Apr. 01, 2015, doi: 10.1164/rccm.201411–2099CI.
[6] M. M. Mendes, K. H. Hart, P. B. Botelho, and S. A. Lanham-New, “Vitamin D status in the tropics: Is sunlight exposure the main determinant?,” Nutrition Bulletin, vol. 43, no. 4, pp. 428–434, Dec. 2018, doi: 10.1111/nbu.12349.
[7] C. Aranow, “Vitamin D and the immune system,” in Journal of Investigative Medicine, 2011, vol. 59, no. 6, pp. 881–886, doi: 10.2310/JIM.0b013e31821b8755.
